Editor’s Note: Injury prevention and wellness handouts are an effective (and inexpensive) way to educate and motivate employees to use good work practices and take care of their bodies.
Scroll to the bottom of this post for the free Wellness Handout PDF file.
Total Body Strength
Strength training has been proven to benefit all populations, from young athletes to seniors.
Weight lifting is also important for women. In fact, recent studies have shown significant health benefits from strength training.
The benefits include increased muscle tone and body shape, increased bone density, improved hormone and mental function, decreased stress, increased metabolism, and weight loss.
Total Body Strength For Workplace Athletes
Employees use their bodies to earn a wage every work day. This makes them workplace athletes.
It’s important for them to remain in the best physical condition possible to perform their job. Total body strength plays a major role in the condition of the human body.
Following are tips you can give the workers under your watch about strength training and a “Total Body Strength” handout you can give them for take home reading if they’re interested.
Things to Remember About Strength Training
- Perform weight training 2-3 times per week.
- Prevent injury by warming up properly
- Lift and lower your weights slowly for maximum benefit.
- Control your movements. Do not jerk or swing the weights.
- Beginners should start with one set of 12 repetitions of each exercise.
- Keep breathing during exercise; holding your breath is not a good idea.
- Tighten your abs and core while lifting to protect your back.
- Stay within your target heart rate.
- To build lean muscle, use lighter weights and perform more repetitions.
- To build muscle BULK, use heavier weights and perform fewer repetitions.
- Drink plenty of water during your workout.
- For personal assistance, consult with a fitness professional.
Total Body Strength – Free Handout
If your employees are interested in learning about strength training to improve their health, this handout is for them. It includes all the tips above plus a step-by-step guide to a circuit training workout with pictures showing how to do each exercise.
